Food

Barley: ancient grain is healthy choice

December 30, 2008

Barley is resilient. It must be as archaeologists have uncovered this supple grain as they dig around the Fertile Crescent. This means that 10,000 years ago, this crop was grown for sustenance, including bread and beer.

An ancient grain, barley is mentioned in the Bible as one of the crops of Egypt (Exodus 9:31), and was an ingredient in the bread that God told Ezekiel to bake (Ezekiel 4:9) "Take thou also unto thee wheat, and barley, and beans, and lentils, and millet, and fitches, and put them in one vessel, and make thee bread thereof, according to the number of the days that thou shalt lie upon thy side, three hundred and ninety days shalt thou eat thereof. "

Today barley can be found growing in more than 100 countries. In the United States, barley is grown in about 25 states. This crop is classified as a short-season, early-maturing crop.

Primary uses for barley include animal feed, seed and malt production. A small amount of barley is used for food products, including bread and cookies as well as soups and pilafs. Malting barley is an ingredient for whiskey and beer. About the best thing about this little grain is that it is a whole-grain food and including it in the diet provides numerous health benefits. It is high in soluble fiber and can reduce blood cholesterol and blood glucose levels. Barley is also low in fat, but high in fiber content. But, it's also very high in selenium, which protects your cells from free-radical damage and also aids your thyroid in producing the thyroid hormone necessary for your good health.

Chicken Barley Soup

8 cups chicken stock, homemade or canned

1 quart water

1-2 tablespoons chicken soup base

1 teaspoon dried thyme (or use frozen thyme leaves if you have them)

1 teaspoon poultry seasoning

1 tablespoon dried parsley

1 onion, chopped small

1 cup chopped celery

2 cups diced cooked chicken

1 cup sliced or diced carrots

1/2 cup pearl barley

fresh ground black pepper to taste, salt if desired

In large stock pot, combine chicken stock, water, chicken soup base, dried thyme, poultry seasoning, and dried parsley. Simmer 15 minutes while you chop vegetables and chicken. After 15 minutes, add chopped onion, chopped celery, diced chicken, sliced carrots, and barley. Simmer 45 minutes to one hour over very low heat, until barley is done but still a bit chewy. You may want to add a cup or so of water if the soup reduces too much. Season with fresh ground black pepper and salt to taste, and serve hot. (Be sure to taste before adding salt if using canned chicken stock, which can be rather salty.)

Barley Soup with Ham and Leeks

1 large leek

1 cup diced carrots

1 cup diced celery

2 tablespoon olive oil

10 cups chicken stock or water with chicken soup base

1-2 tablespoons chicken-flavored soup base

3 fresh bay leaves or 2 dried bay leaves

1 teaspoon dried thyme

2 cups diced ham

1 cup pearl barley

2 tablespoon dried parsley

salt/pepper to taste

Trim most of green top off of leek, trim roots, cut into one-fourth inch strips and cut into small dice, then wash thoroughly and drain. In large soup pot, saute leeks in olive oil for 3 minutes, add celery and carrots and saute 3-5 minutes more. Add chicken stock, chicken base if using, bay leaves and thyme. Simmer 30 minutes on low heat. Add diced ham, barley, and dried parsley and simmer one hour, or until barley is completely soft and flavors are well blended. You may need to add more water during the cooking time. Season with salt and freshly ground pepper. Serve hot, with a drizzle of best quality balsamic vinegar if you wish.

In a small pot, saute onions in oil over medium heat for 5 minutes, stirring constantly. Reduce heat, cover and cook, stirring frequently for 10 minutes or until onions are browned. add stock, cider, barley, carrots, thyme, marjoram And bay leaf. Cover and cook for one hour or until barley is tender. Add apples, parsley and lemon juice. Cook for 5 minutes or until apples are slightly soft. Discard bay leaf and serve.

Barley Salad, Mediterrean Style

Salad:

2 cups chicken broth, low-sodium canned, or homemade

1 cup barley

1 teaspoon extra-virgin olive oil

1 teaspoon kosher salt

One-half cup chopped Kalamata olives

2 medium tomatoes, diced

One-half cucumber, diced

Two-thirds cup chopped flat-leaf parsley

Dressing:

One-half cup fresh lemon juice

One-fourth teaspoon kosher salt

Freshly ground black pepper

3 tablespoons extra-virgin olive oil

Bring broth to a boil in a medium saucepan. Add the barley, oil and salt. Bring back to a boil, adjust heat to maintain a gentle simmer, cover and cook until tender, about 30 minutes. Remove from the heat and let stand, covered, for 10 minutes more. Drain excess liquid, if needed. Cool. Meanwhile, whisk the lemon juice, salt, and pepper in a large serving bowl. Gradually whisk in the oil, starting with a few drops and then adding the rest in a steady stream, to make a smooth dressing. Add the barley and the remaining salad ingredients and toss to coat with the dressing.